Shameless Plug: The Monday night attendance is growing! So glad to see new faces each week, and I hope guys continue to come out for it! I think this is a great location and time for F3 to grow being near an unreached area like IL (Lansing, Lynwood, South Holland, Thornton, Cal City, etc…), it will help our current PAX grow with a more accommodating time slot, and Oh Man is the breeze on top of the hill right at sunset such a nice feeling while finishing your workout! And I hope you make the decision to join at least one of these as we hope to grow this evening thang into something bigger!
Date: 7/15
AO: The DUMP
PAX: Heisenberg, Elvis, Federali, Wiggy, Four Wheeler (FNG), Curious George, Destro, Bump, Beaker, Gummy Bear
Warmup:
- Windmills 10 IC
- Bean Pickers 10 IC
- IST 10 IC
- Hillbillies 10 IC
- Toy Soldiers 10 IC
- Willie Mays Hayes 10 IC
- Perfect Squats 10 IC
- Perfect Merkins 10 IC
The THANG:
-TimeBombs
- Squat Timebomb FTH to 100
- Merkin Timebomb to 60
- Merkin Timebomb Low Hold to 30 (Moved to End of W/O)
-Ladders
- 10 Groiners – 1 Jump Squat (Bear Crawl between)
- 5 4-ct American Hammers – 1 SSH (Run in between)
-Dora (Partner Up!)
Timer= Run halfway down the hill and back up
As a team complete…
- 25 Absolutions
- 50 Burpees
- 75 Merkins
- 100 WW1s
- (CUT FOR TIME) 125 Lunges
- (CUT FOR TIME) 150 Squats
Cooldown:
- Broga…
-Plank, Down Dawg, Plank, Up Dawg, Plank, Right knee to armpit, Plank, Left Knee to armpit, Plank, Standing elbow pull down, Swan Dive up, Hands to the sky, On the ground for Left Arm to right and right leg to left back stretch, right Arm to left and left leg to right back stretch , Child’s Pose, Cat, Cow, Right shoulder ground and arm extended left, Left shoulder ground and arm extended Right… Done
Moleskin:
As mentioned at the beginning please c’mon out if you haven’t and let’s keep this momentum rolling! Appreciate all the guys (and gal) who came out it was an awesome turnout! Keep it up all!
Peace! -GB
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